Back Squat

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

Send Off 3:00

In teams of 2 for total rowing meters in 40 minutes:

A. Row for meters

B. 15/12 cal bike
7 pull ups
7,5 m plate overhead walking lunges
7 burpees to plate
7,5 m plate overhead walking lunges
7 T2B

Change stations when B finishes.

Result is total rowing meters.

Clean & Jerk 3x2 + 3x1

For time

• 21 Kettlebell swings

• 3 Toes-to-bars

• 18 Kettlebell swings

• 6 Toes-to-bars

• 15 Kettlebell swings

• 9 Toes-to-bars

• 12 Kettlebell swings

• 12 Toes-to-bars

• 9 Kettlebell swings

• 15 Toes-to-bars

• 6 Kettlebell swings

• 18 Toes-to-bars

• 3 Kettlebell swings

• 21 Toes-to-bars

20 rounds
3 power cleans
3 front squats
3 jerks

1 does 1 rests. 10 rounds each

130 min
Warm up for 15 min

1.Back squat
5x80 % 72
5x85 % 77
5x85+ % 77
5x75 % 67
New set every 3 minutes

2.Metcon
5 RFT
10 FS 30 kg
15 BFB
20 cal echo bike
Rest 1 min between rounds
Times: 3.35, 3.33, 3.27, 3.24, 3.08

3.Accessory
A. EMOM12:
1) 12 hip thrust wit pause at top - 45 lbs
2) 8 hamstring curls - 5 kg
3) 8+8 bulgarian split squats - 25 lbs
4) Rest

B. 3 sets:
21 bicep curls - 15 kg
20 GHDSU
30 s. passive hang

Shoulder press
3x6

Aikaa vastaan:
500m soutu
10 rengassoutu
50cal AssaultBike
10 etunojapunnerrus
400m soutu
10 rengassoutu
40cal AssaultBike
10 etunojapunnerrus
300m soutu
10 rengassoutu
30cal AssaultBike
10 etunojapunnerrus
200m soutu
10 rengassoutu
20cal AssaultBike
10 etunojapunnerrus
100m soutu
10 rengassoutu
10cal AssaultBike
10 etunojapunnerrus
100m SkiErg
10 rengassoutu
10 cal BikeErg
200m SkiErg
10 rengassoutu
20cal BikeErg
10 etunojapunnerrus
300m SkiErg
10 rengassoutu
30cal BikeErg
10 etunojapunnerrus
400m SkiErg
10 rengassoutu
40cal BikeErg
10 etunojapunnerrus
500m SkiErg
10 rengassoutu
50cal BikeErg
10 etunojapunnerrus

Hang power clean - focus on fast elbows in the turn over and pushing the hips back in the catch rather than the starfish approach

3 @ 60% of max clean
3 @ 65%
2 x 3 @ 70%

Behind the neck push press
3 @ 50% of max jerk
3 @ 60%
3 @ 65%
2 x 3 @ 70%

Back squat
4 @ 60% of 1RM back squat
2 x 4 @ 70%
4 @ 75%
2 x 4 @ 75%

Optional accessory work
4 sets of 4 DB incline bench press (neutral grip)
3 sets of 10 unbroken press ups (on knees if needed)
4 sets of 4 strict press

21-18-15-12-9-6-3 reps for time of:

• Sumo deadlift high pulls
• Push jerks

♀ 55 lb. ♂ 75 lb.